15m - Dynamics
Strength - 20m to complete:
● 4x7 Deadlifts at 68/73/78/78%
● 10 Strict Pull Ups after each set
8m amrap with a partner:
Shuttle Sprints
*Sprint from the rig to the bay door, then backpedal to the pull up rig and tag your partner. Each
person completing 1 shuttle sprint = 1 round.